Keto Diet Food List
Keto diet food list on what to buy and what not to buy. What foods are allowed and which are not with our keto cheat sheet infographic!
As a bonus we also supply a meal plan plus 100’s of keto recipes!
Ketogenic recipes for breakfast, lunch and dinner, desserts, snacks and more!
What Can You Eat On The Keto Diet (Scroll Down For Infographic)
Please see below a list of keto foods you may have without counting calories and which one’s you must limit.
Keto Foods You Should Avoid Or Limit
Grains and starchy products
Evaporated skim milk & low fat dairy
Fruits and Starchy Vegetables
Most fruits, except for lemons, limes, tomatoes, and small portions of berries.
Starchy vegetables, including corn, potatoes, and peas.
Nuts and Seeds
Sweetened seed nut butter
Sauces and Condiments
Keto Foods To Add To Your Diet
See below an allowed keto foods list on the ketogenic diet.
Meat and Seafood
Remember that ketogenic diet foods are not to be high in protein; the focal point is on fat. So be moderate in consuming these proteins.
Grass fed beef
Fish, aim for fatty fish, such as salmon
Dark meat chicken
Skinless chicken breast
Whole Milk Natural Dairy
Fruits and Vegetables
(1 cup serving size)
Seeds and Nuts
Condiments and Sauces
Lemon butter sauce
Mayo (No sugar)
Tomato sauce/paste (No sugar)
Unsweetened carbonated water
Liquors like above, are keto friendly, as long as you do not mix them with juices or sweeteners.
Use tonics, sodas, and seltzers when it comes to keto mixers.
Herbs and Spices
Any herb and spice can work in keto diet foods.
They are all typically okay if you use a tiny quantity for adding flavour.
These are just some examples however; you can use your desired choice.
Below are not required. They are simply optional and can help you produce ketones more rapidly.
Vitamin D (Great support for immune system)
Exogenous ketones (A great aid to help raise ketone levels)
Nutrition Information For Keto Foods
Nutrition information for foods you may eat. It includes grams of carbs for carb count.
Saturated fats such as coconut oil, butter, ghee and cocoa butter etc are encouraged in high amounts.
Per 1 tablespoon serving: 124 calories, 0g net carbs, 0g protein, 14g fat
Benefits: Avocado oil is vital source for boosting your nutrients. The high levels of monounsaturated fatty acids help the body absorb nutrients.
Per 1 tablespoon serving: 100 calories, 0g net carbs, 0g protein, 11g fat
Benefits: It contains a fat-soluble vitamin good for the immune system and healthy vision.
Per 1 slice serving: 113 calories, 0g net carbs, 7g protein, 9g fat
Benefits: Cheese is the best dietary source for calcium and also an excellent source of protein.
Per 1 cup serving: 445 calories, 6.35g net carbs, 4.57g protein, 48.2g fat
Benefits: This is a great way improve digestion, and heart health. The high source of electrolytes help prevent fatigue.
Per 1 thigh serving: 318 calories, 0g net carbs, 32g protein, 20g fat
Benefits: Chicken, the most common poultry can aid in cholesterol regulation. Also, it has a great source of protein.
Per 1 egg serving: 77 calories, 1g net carbs, 6g protein, 5g fat
Benefits: Eggs are very essential for receiving nutrients. In fact, they’re among the most nutritious foods around. They contain a fair mixture of satiating protein vitamins and fat.
Per 4-oz serving: 170 calories, 0g net carbs, 26g protein, 6g fat
Benefits: You’ll get an impressive amount of benefits from salmon. The impressive omega-3 fatty acids offer the ability fight off cancer cells and tumours.
Per 1 cup (raw) serving: 27 calories, 2g net carbs, 3g protein, 0g fat
Benefits: Asparagus is full of nutrients and antioxidants that can boost your brain function as well as give you more energy.
Per ½ avocado serving: 160 calories, 2g net carbs, 2g protein, 15g fat
Benefits: The creamy fruit is loaded with fiber, giving the ability to improve digestion. They also contain a high amount of immune-revving vitamin C.
Per 1 cup (raw) serving: 31 calories, 6g net carbs, 2.5g protein, 0.3g fat
Benefits: The verdant green veggie is keeps you looking younger, improves bone health and works as a natural detoxification.
Per 1 cup (raw) serving: 25 calories, 2g net carbs, 2g protein, 0g fat
Benefits: Cauliflower is very high in fiber, vitamin C and includes an abundance of heart-healthy nutrients.
Per 1 cup (raw) serving: 16 calories, 1g net carbs, 1g protein, 0g fat
Benefits: Celery is a very hydrating vegetable. These crunchy spears are rich in vitamins K, A, and C.
Per 1 cup (sliced) serving: 18 calories, 2g net carbs, 1g protein, 0g fat
Benefits: They are a very powerful antioxidant. This food is favourable in pain-relief and lessens the risk of many chronic illnesses.
Per 1 cup (shredded) serving: 5 calories, 1g net carbs, 0g protein, 0g fat
Benefits: Leafy greens can add bulk to your meals while keeping your immune system healthy and strong. They also work for skin-strengthening vitamin A and vitamin C.
Per 1/2 cup (sliced) serving: 16 calories, 2g net carbs, 0g protein, 0g fat
Benefits: More than just a savoury taste for dishes, green onions are extremely high in antioxidants and study shows they are a natural remedy for colds.
Per 1 cup (raw) serving: 25 calories, 6g net carbs, 1g protein, 0g fat
Benefits: amazing source containing vitamins that protect your heart health and neutralize harmful radicals in the blood.
Per 1 cup (sliced, raw) serving: 18 calories, 3g net carbs, 1g protein, 0g fat
Benefits: This is a delicious way to promote healthy digestion, reduce blood sugar and aid your heart health.
Use our information as a guide for when you visit your grocery store.
Keto Diet Food List INFOGRAPHIC
A detailed infographic on what you can consume without worrying about calories and which foods you have to limit and in what quantity. Its referred to the keto cheat sheet or keto grocery list!